strength program
Bulking
Intermediate
Machine strength
Plan Details
The strength program routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest
Est. 67 min
7 exercises
Barbell Incline Bench Press
6 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 2
arms
Est. 102 min
13 exercises
Barbell Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Day 4
shoulders
Est. 57 min
6 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Day 5
back
Est. 45 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 6
legs
Est. 55 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 26
abs
Est. 187 min
13 exercises
Running
1 Set
Push-Up
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hundreds
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
V-Up
3 Sets x 12 Reps
Indoor Cycling
1 Set
